Mango FroYo

 Mango FroYo

1 1/4-1 1/2 cups frozen mango (200 grams)

1/2-3/4 cup greek yogurt or coconut milk/cream (150 grams)

1 scoop of vanilla protein powder (I've used regular whey as well as collagen)

Put all ingredients in a food processor and blend until a smooth consistency. If using coconut milk, blend mango alone first or the coconut milk might spray out. 

If using collagen powder, only add it in after the consistency is smooth, and pulse in for a few seconds (or longer if texture isn't right yet). 

With yogurt it tastes like mango marshmallow cream. It's amazing.

Instant Pot BEEF SHANK (OSSO BUCCO)

 

INGREDIENTS

• 1 teaspoon avocado oil
• 3 thick beef shank slices
• salt
• fresh ground black pepper
• 1 large onion, diced
• 1 stalk celery, diced (optional)
• 1 carrot, diced
• 4 cloves garlic, crushed
• 1 tablespoon tomato paste
• 2 sprigs thyme (or 1 teaspoon dried thyme)
• 1/2 teaspoon kosher salt
• 1/2-1 cup chicken stock (preferably homemade)
• 1/4-1/2 cup dry white wine (optional, can just use more chicken stock)
• 15 oz can diced tomatoes

Gremolata (optional)

• 1 clove garlic, minced
• zest of 1 lemon
• 1 cup parsley leaves

Trim all the fat you can from the outside of the beef shanks. Season the shanks generously with salt and pepper. Heat 1 teaspoon of oil on sauté in the instant pot until hot. Add 1-2 shanks and sear for 3 minutes per side, or until well browned. Remove the browned shanks to a bowl or plate. Add the remaining shanks to the pot, and sear for 3 minutes per side. Move the second batch into to the bowl. Pour off all but 1 tablespoon of the oil and fat in the cooker (I had no oil/fat and had to add some more at this point for the veggies). 

Sauté the the onion, celery, carrot, garlic, tomato paste, and thyme in the instant pot. Sprinkle with 1/2 teaspoon salt. Sauté for five minutes, or until the onions are softened. Add the chicken stock and wine to the pot and scrape the bottom of the pot to loosen any browned bits from the bottom.

Pressure cook the shanks: Add the shanks and any liquid in their bowl back into the pot. Submerge the shanks in the liquid as much as possible. Pour the tomatoes on top, but don’t stir. Lock the lid on the pressure cooker, cook on manual high heat for 36 minutes. Do a natural release for 15 minutes, then quick release any pressure left in the pot.

Prepare the gremolata: While the shanks are cooking, make the gremolata. Mince the garlic, lemon zest, and parsley leaves together, then toss in a small bowl to combine. (I probably won't make this again. It was fine, but I didn't feel like it added much to the dish and I think I prefer it without). 

Delicious with garlic mashed potatoes

https://www.dadcooksdinner.com/pressure-cooker-beef-shank-osso-bucco/

Zucchini Boats

4 zucchinis (one per person)
2 chicken breasts
1 onion
2-3 tomatoes or a bunch of grape tomatoes
3-4 garlic cloves
Parmesan Cheese (grated), enough to sprinkle on each boat
Mozzarella Cheese (grated), enough to sprinkle on each boat
Bacon (optional)
Avocado oil
Spaghetti sauce (optional)

Spices:
Salt
Pepper
Garlic Powder
Italian Seasoning
Basil (fresh or dried)
Oregano

Parchment paper

Pre-heat oven to 400 degrees
Things to chop up to small pieces (separated): chicken, onion, tomatoes, garlic, bacon
Season chopped chicken with salt and pepper
Cut zucchinis in half and scoop out insides
Rub some avocado oil in each zucchini half and salt/pepper
Put zucchini halves on parchment paper upside down and cook for 10 minutes
Sauté onions in avocado oil until translucent, add garlic and cook for another 30 seconds
Add chicken and bacon
Add tomatoes when the chicken is close to being done
Season along the way with additional seasonings listed above
You can add spaghetti sauce to all of the chicken, none of the chicken, or half of the chicken

When zucchini is done remove it from the oven and flip it over and fill each half with chicken mixture
Sprinkle parmesan and then mozzarella on top of the chicken
Bake for 6 more minutes or until cheese is bubbly

Enjoy!

Chocolate Avocado Pudding

Chocolate Avocado Pudding

Ingredients

•  1 cup unsweetened almond milk
•  2 ripe avocados peeled and pitted
•  1/3 cup plus 1 tablespoon unsweetened cocoa powder
•  1/2 cup plus 2 tablespoons pure maple syrup
•  2 teaspoons vanilla extract
•  1/4 teaspoon ground cinnamon (optional, I didn't use)
•  Pinch of sea salt
• Alternative ingredients: dates, frozen cherries, coconut milk
•  Raspberries for garnish

Instructions

1. Put the almond milk, avocados, cocoa, maple syrup, vanilla extract, cinnamon, and salt into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. You may need to stop and scrape down the sides with a spatula.
2. Transfer the pudding to glasses, ramekins, or jars and chill in the fridge.
3. To serve, top each pudding with fresh raspberries.
4. Note-the pudding works best with ripe avocados that don't have any brown discolorations. The pudding is best the day it's made, as the avocados will oxidize and the flavors will change over time.

I only had 1/4 cup of maple syrup so I added 3 dates (could do more), plus a handful of frozen cherries, and a bit more almond milk. Could also add coconut milk! 

Cauliflower Shepherd's Pie

Hemp seed energy balls

Turmeric Cookies

Anti-Inflammatory Turmeric Cookies Prep time: 10 minutes Total time: 20-25 minutes Serves: 10-12 cookies Ingredients: 1 cup almond butter 1 cup coconut sugar 1 tsp vanilla extract 1 egg 1 tbsp turmeric 1 tbsp ground cinnamon 1 tsp ground ginger ½ tsp ground nutmeg ½ tsp baking soda ½ tsp sea salt ¼ tsp black pepper ½ cup shredded coconut ½ cup crushed pecans ½ cup shredded or finely chopped carrots Equipment:  Large bowl Baking sheet Directions: Preheat oven to 350ºF. Line a baking sheet with parchment paper. Combine almond butter and coconut sugar in a large bowl. Add vanilla and egg and combine further, then add turmeric, cinnamon, ginger, nutmeg, baking soda, salt, and black pepper.  Now add in shredded coconut, pecans, and carrots and mix thoroughly. Scoop a tablespoon of dough onto the parchment paper and flatten with a spoon. Repeat until you have 10-12 cookies. Bake for 10-12 minutes, or until the tops turn a rich golden brown. Let cool, then serve.

Got this in my email from Paleo Valley

Raspberry Chocolate Chia Protein Pudding

I got this in my email from paleovalley.com

Black Bean Brownies

Ingredients

• 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
• 2 tbsp cocoa powder (10g)
• 1/2 cup quick oats (40g) (See nutrition link below for substitutions)
• 1/4 tsp salt
• 1/3 cup pure maple syrup, honey, or agave (75g)
• pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
• 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
• 2 tsp pure vanilla extract
• 1/2 tsp baking powder
• 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
• optional: more chips, for presentation

Instructions

Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies. If you make this recipe, don’t forget to leave a review! The trick with these: serve them first, and then reveal the secret ingredient. In all the times I’ve served bean desserts, not one single person who didn’t know beforehand has ever guessed!

Read more at https://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/#7j8z2DQjUgQZI5QA.99


https://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/

Creamy Cauliflower Soup

2 c cauliflower chopped
½ c celery chopped
½ c onion chopped

2 tablespoons flour
2 tablespoons butter or coconut oil
1 can coconut milk
1 teaspoon sea salt
¼ teaspoon curry powder
1/8 teaspoon black pepper


Simmer cauliflower, celery, onion in water for 20min until very tender.  Drain, but save 1 cup of water to add back in.  Blend at low speed. 

Make a white sauce with the rest of the ingredients and mix in puréed veggies.  

(to make white sauce, melt butter in sauce pan, add flour. Fry this mixture for about a minute...stirring.  Slowly whisk in the coconut milk, keeping a smooth consistency.  Add in seasonings.)

***NOTE: I haven't done this, but I might sauté the veggies in coconut oil, then add the milk and rest of ingredients without the flour.  Boil for 20 minutes.  Cool slightly, then blend.

Creamy Chicken Quinoa and Broccoli Casserole

INGREDIENTS
2 cups reduced sodium chicken broth
1 cup milk (I used 2%)
1 teaspoon poultry seasoning
½ cup flour
2 cups water, divided
1 cup uncooked quinoa, rinsed
¼ cup cooked, crumbled bacon (optional... sort of)
1 pound boneless skinless chicken breasts (I just use frozen chicken tenders)
2 teaspoons seasoning (like Emeril's Essence or 21 seasoning or any basic blend you like)
¼ cup shredded Gruyere cheese (any kind will work, I use parmesan or asiago)
3 cups fresh broccoli florets (I use the bag of trader joes broccoli florets)
salt

INSTRUCTIONS
Sauce: Preheat the oven to 400 degrees and generously grease a 9x13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine (I add salt here). Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

This is a hit with the whole family! Claire loves it!

http://pinchofyum.com/creamy-chicken-quinoa-broccoli-casserole

Turkey Chili

Ingredients

1 to 1 1/4 pounds lean ground turkey or buffalo meat

1 diced red or sweet onion

2 Tbls. fresh parsley or cilantro

1-2 heaping Tbls. chili powder (I usually put 2)

1-2 Tbls. minced garlic 

1/8 tsp. crushed red chili flakes (or just a pinch)

15-ounce can white beans

15-ounce can kidney beans (no sugar added)

15-ounce can black beans

15-ounce can pinto beans

15-ounce can lentils or adzuki beans (or additional can of black beans)

4 cups chopped zucchini

28-oz can crushed tomatoes

1 heaping tsp. sea salt

Directions

Brown the turkey or buffalo meat with onion a skillet and drain.

Turn a slow cooker to high setting. Add the meat and rest of ingredients, stir well.

Make sure to partially drain all 5 cans of beans; I leave a little liquid in to make my chili a little juicier.

Cook on high for 5 hours or adjust heat to low and simmer for 8 hours.

Stir and taste occasionally, adjusting seasonings as needed. Add the salt just before serving to best preserve its nutrients.

OR....for stove top...

          Brown onion and garlic.  Add turkey and brown.  Add rest of ingredients and cook on stove for 2-4 hours. 

Note for those following the Fast Metabolism Diet: This meal is appropriate for Phase One. Because this chili contains such a large amount of starchy legumes, it counts as a Grain as well as Protein and Veggie servings. No need to add an additional grain to the meal, even if the meal map specifies a grain.

Vegetable and Chicken Lo Mein Phase 3 FMD

Ingredients 

Makes 4 4oz protein servings

I did this recipe x 1 1/2 so it would work out for two 6 oz protein portions and two 4 oz portions

• 1 Tbsp Sesame Oil, toasted  (I used more)
• 1 Tbsp Garlic, minced
• 1 Tbsp Ginger Root, minced
• 1 lb Skinless Chicken Breast, cubed
• 1/2 cup Water Chestnuts  (not on FMD, so I used JICAMA that I cut in match sticks)
• 2 cup Broccoli, chopped  (I chop it pretty small)
• 1/2 cup Shiitake Mushrooms, stems removed and cut in half
• 1/4 cup Almonds, chopped  (I used cashew pieces)
• 1/4 cup Celery, chopped  (I chop it pretty small—not like the picture)
• 1/4 cup Green Onion, chopped
• 2 cup shredded Green Cabbage
• 1/4 cup Coconut Aminos  (I used more)
• 1 tsp Sesame Seeds  (I forgot these)
• Salt to taste

I served this over Annie Chun’s pad thai brown rice noodles.  YUM YUM YUM!  Can use tamari to flavor it, but I didn’t think it needed it. 

Process

1. Heat wok or skillet over high heat.
2. Add sesame oil, minced ginger and garlic, and sauté for 1 minute to allow the flavors to infuse the oil.
3. Add chicken to the wok, and cook, stirring frequently for 3–4 minutes, or until the chicken is mostly cooked.  (I added the broccoli at about the 2 minute mark) (I also added about half of the coconut aminos at this point.)
4. Add in broccoli, water chestnuts, celery, and shiitake mushrooms; sauté for 2 minutes.
5. Add in almonds, cabbage, and green onion.
6. Pour in coconut aminos (2–4 tbsp).
7. Cook 2–3 minutes, until cabbage softens a little.
8. Remove from heat, and garnish with sesame seeds.

Notes

Alternative protein options for this dish would be beef, bison, pork, or shrimp. All would be delicious!

http://www.primalpalate.com/paleo-recipe/chicken-and-vegetable-lo-mein/

5 minute Strawberry FroYo

4 cups frozen strawberries
3 Tablespoons honey
1 cup plain yogurt
1 Tablespoon fresh lemon juice

Directions:
Add the frozen strawberries, honey, yogurt, and lemon juice to the bowl of a food processor. Process until creamy, about 5 minutes. Serve immediately!

*I used nonfat greek yogurt. The original recipe called for 1/2 cup, so you may want to add more honey and lemon juice than this. I divided it into 4 servings (not small either!) and each serving had 96 calories, 16 carbs, 12.5 g sugar, and 6.5 g protein!

*I tried this with raspeberry/lemon and another time with mango and they were amazing!! Mango may have been my favorite. 

Almond Meal pancakes

Ingredients:

• 1 cup almond meal
• 2 eggs
• 1/4 cup water (for puffier pancakes, you can use sparkling water)
• 2 T oil
• 1/4 teaspoon salt
• 1 T sweetener (we used stevia)

Preparation:

Mix ingredients together and cook as you would other pancakes. I like to use a nonstick pan with a little oil. The only real difference is that they won't "bubble" on top the same way as regular pancakes. Flip them when the underside is brown. 

*Claire loved these! Picky kids might not, but they are really good. Texture wise, they don't hold together like regular pancakes, but still good. 

http://lowcarbdiets.about.com/od/breakfast1/r/lowcarbpancakes.htm

Chris's Green Smoothie

Per Brie's recommendation, here are my smoothie ingredients.  I also do not measure, but I will give you approximate amounts.  I use a Vitamix blender.  I kind of wish I'd bought a Blendtec.

My smoothies recipes make 1 liter of green smoothie which I drink for one meal.

1.  I FILL my blender with Kale and chard OR Kale and spinach OR all three, BUT about 3/4 of the green is Kale.

2.  I pour in probably about a 3/4 - 1 cup of unsweetened coconut milk that I buy at Trader Joe's in a half gallon box for $1.99.

3.  For a 1 litre smoothie, I make sure there is at least 3 cups of just this green mixture of greens and coconut milk.  Usually I have to add more green stuff after my initial blending to get it up to 3 cups.

4.  Next I add frozen fruit...about 1 cup (overflowing) or 1 large, peeled orange.  I also usually add some ice cubes and sometimes some water .  I usually end up with slightly more than 1 liter.  Here are my 3 different fruit combinations so far:

• Costco frozen organic combo of mango, pineapple, peaches
• 1 whole large orange (with the vanilla this taste a little like an orange julius)(thanks, Josh, for this recipe.)
• Costco frozen berry mix...blueberries, blackberries, raspberries

5.    I also add some vanilla.  I add a lot.  I've never measured, but I'd guess at least 2 tsp. 

6.  1 packet of Truvia which is a stevia based sweetener with erythritol.

7.  I have, on occasion, added some freshly ground flaxseed or some salba, but both thicken it, so you have to drink it all immediately, or it becomes a little too think and icky.  I don't usually add either anymore.

That's it.  They are VERY good.  It's important that you add enough liquid, because when it is too thick, it doesn't taste as good.  You will be shocked at how much green stuff you can get in one serving.  Good stuff.  

xoxo